Ukuqina, ukuzinza nokuguquguquka kubalulekile nganoma isiphi isikhathi, kodwa abadala asebekhulile bavame ukulwa nokunyakaza kwansuku zonke ngoba abavumelani nezimo noma abaqinile njengoba befuna ukuba khona. Lo msebenzi, ogxilwe kakhulu emzimbeni ophansi (nakuba kuneziqu zomzimba ezingenhla ezifakiwe), uhlelwe ngokukhethekile ukuze usebenze ngamandla, ukuzinza nokuguquguquka ukusiza ukuhambisa kangcono ngokugxila ngokuqondile ekutholeni amandla okwanele ukuvuka futhi wehla kusuka phansi ngendlela ephephile.
Ukuqapha
Bheka udokotela wakho uma kukhona ukulimala, izifo noma ezinye izimo zezokwelapha.
Kanjani
- Yenza umsebenzi ngamunye ngobude obuphakanyisiwe besikhathi noma inombolo ye-reps, egxile ekunyakeni okuhamba kancane, okulawulwayo kanye nefomu elihle.
- Abaqalayo, yenza isethi esingu-1 yesenzo ngasinye. Ukuzivocavoca okuthuthukisiwe okungaphezulu kungenza isethi 1-3, ukuphumula cishe ngamasekhondi angu-20-60 phakathi kwamaqoqo
- Ungaphinda wengeze isisindo sokuqina okukhulu kwezinye zezivivinyo
- Yenza lokhu kuqhutshwa kwezinsuku ezingu-2-3 ezingenakulandelana ngesonto. Uma umgomo wakho ukuvuka nokuhla phansi phansi kalula, yenza lokhu ngesinyathelo ngesinyathelo uhamba njalo ukuze ubone ukuthi wenza kanjani
1 - I- Knee iphakamisa nge-Ball Med
Bamba ibhola lemithi elula noma isisindo esilula phezulu. Phakamisa ibhande elifanele kuze kube sezingeni lesikhumba ngenkathi uletha izingalo phansi, uthinta isisindo emadolweni. Buyela ekuqaleni bese uphinda ngakwesokunxele. Amadolo okunye bese uphinda imizuzwana engu-30-60.
2 - Ukuphakama kwesigwebo esifanele
Yima eduze kodonga ngokulinganisela uma kudingeka, shiya isisindo emlenzeni owodwa bese uphakamisa umlenze owodwa phezulu ngokusemandleni akho, ubeke idolo ngokuqondile ngangokunokwenzeka. Gxila ekucindezeni phambili kwamathanga. Engeza ibhande lokumelana noma isisindo sesisindo ngokuqina okukhulu uma kudingeka. Phindela phansi bese uphinda u-12 uphinde ubheke eceleni.
3 - I- Lunge esusiwe
Hamba ngesimo sokuhlukaniswa, izinyawo ezinamamitha amathathu ngaphandle kokusebenzisa isihlalo noma udonga ngokulinganisela. Ukugcina i-torso ngokuqondile, ukuguqa amadolo kanye nomzimba ophansi phansi ngaphandle kokuvumela ibhande langaphambili ligobe phezu kwezwane (kufanele ubone isicathulo sakho). Phonsa isithende ukubuyela phezulu ngaphandle kokuvala amadolo. Phinda iqoqo le-1 le-12 ephindayo bese uphinda uchungechunge ngomunye umlenze phambili.
4 - Izandiso Emuva
Themba ubheke phansi emgqeni bese ubeke izandla ngemuva kwekhanda. Qinisekisa i-abs futhi ugcine igxila kuwo wonke umsebenzi. Cindezela emuva ukuze uphakamise isifuba ngamasentimitha ambalwa ukusuka phansi. Yehlisa futhi uphinde uphindze uphinde uqhubeke.
5 - Inyoni Inja
Ngezandla namadolo, phakamisa isandla sokunene nomlenze wesokunxele kuze kube sezingeni nomzimba, ubambe ibhalansi yakho futhi ugcine i-torso eqinile. Ukunciphisa nokuphindaphinda, izinhlangothi ezingezansi kuma-1-3 amasethi we-8-16 reps.
6 - i- Wall Sit
Hamba odongeni bese uhlehlisa phansi ngangokunokwenzeka, noma kuze kube yilapho izithamela zakho zifana nephansi. Uma lokhu kunzima kakhulu, vuka kancane bese uthola i-angle ehlanganisa amathanga akho. Qinisekisa ukuthi ubeke isisindo ezintendeni zakho bese ucindezela ama-glutes. Bamba lesi sikhundla, ugcine isisindo ezithendeni ngamasekhondi angu-30-60.
7 - Usizo olulodwa lwe-Leg Leg Squats
Yima eceleni kodonga noma isihlalo sokulinganisela, uma kudingeka. Shift isisindo emlenzeni owodwa bese uphakamisa omunye phansi noma, ukuze ushintshe, uhlale esithendeni sonyawo. Hlanganisa i-abs bese uguqa idolo lomlenze omileyo ube isikhwameni esisodwa esinemilenze, uthatha izinkalo ezinyaweni bese uzama ukugcina isisindo ezithende. Akudingeki ukuba uhle kakhulu kakhulu kulolu, nje amasentimitha ambalwa nje. Hamba uphinde uphinde uphinde uphinde uphinde uqhubeke uhlangothi olulodwa.
8 - Sihlalo we-Squat
Yima phambi kwesihlalo bese uhlehla phansi, uthatha izingalo ukuphuma ibhalansi uma kudingeka. Kungahle uhlezi phansi esihlalweni bese uhlezi emuva, noma ugqoke kuze kube yilapho isihluthulelo sakho sithinta isihlalo futhi simile (kanzima). Phinda ukuphindwa okungu-12.
9 - i- Wall Pushup
Hamba izinyawo ezimbalwa ukusuka odongeni noma ukuhlambalaza izitebhisi eziphakeme (njengoba kuboniswe) bese ubeka izandla odongeni noma ngesitimela ukuze zibe zikhulu kunamahlombe. Donsa i-abs ngaphakathi, futhi ugcine ngokuqondile, ukugoba izimbongolo kanye nomzimba ophansi ohlangene nodonga / isitimela kuze kube yilapho izimbambo zingama-angles angama-90. Phindela emuva ukuqala nokuphinda iqoqo le-12 le-reps 12.
10 - I-Quad Stretch
Hamba ubambelele esihlalweni noma odongeni ngokulinganisela uma kudingeka futhi uphakamise isithende esisodwa ku-glute, ubambe ngaphandle kwezinyawo. Gcina amadolo ndawonye bese udonsa isithende ngesineke ekubhekaneni ne-butt yakho ukuze welula i-quads. Ukuze uthole okwengeziwe, cindezela i-glute. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.
11 - Uhlezi u-Hamstring Stretch
Hlala phansi, isiteji noma esihlalweni onomlenze owodwa owekwe phambi kwakho, omunye ugobile. Hlala phezulu bese ulindela phambili kuze kube yilapho ungakwazi, ululaze umlenze. Ungabamba ethangeni, ithole, isinqe noma unyawo ukuze uqhubekele phambili. Bamba imizuzwana engu-15-30 bese ushintsha izinhlangothi.
12 - Uhlezi u-Hip Stretch
Hlala esihlalweni bese uwela esikhwameni sesobunxele phezu kwedolo langakwesokudla, uphonsela phansi phansi emgqeni wesokunxele bese uzizwa ulula ehlangothini lwesobunxele lwe-hip no-glute. Uma udinga ukwelula okujulile, ungathembela kuwo. Bamba imizuzwana engu-15-30 bese uphinda ngaphesheya.